Name: Playbook - Jules Shaw - W1/D3 Friday - Full Body
Uploaded: 2022-12-28T18:15:16.058Z
Duration: 30 min
Description: W1/D3 Friday - Full Body

Today we have our first full body DB workout lined up. It's CrossFit-style and high intensity today. Challenge yourself to move as quickly as possible through each round of the workout. Have fun!!

Warm up with 5-10 mins of steady state cardio on the bike, rower, or running. Complete the one of the Full Body warm-ups in the Warm-up & Activation collection.

If you only have access to lighter DBs, you may want to add reps to challenge yourself. If you only have access to heavier DBs, you may want to decrease reps so that you can complete the workout. Otherwise, choose weights that will allow you to follow the sets and reps as indicated while challenging yourself.  

Equipment required: dumbbells, large resistance band

Perform each round as quickly as possible.
Rest 1 minute between rounds.

Modification: decrease weight, single-arm DB thruster (perform half the reps on each side)
Reps: 15R

- Holding a dumbbell in each hand at your shoulders in front rack position
- Keeping elbows high, lower into the bottom of a squat
- Stand back up and extend hips, knees, and ankles aggressively as you come up
- As you reach full extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders with control

Dumbbell thruster

Modification: step down burpees, step up burpees, eliminate jump
Reps: 15R

- Begin standing tall
- Place your hands on the floor in front of you
- Hop back with your feet, then lower your chest and body down to the floor
- Use arms to press chest back up and hop forward towards your hands to place your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Workout

Reps: 50R

- Lay on your back with your arms and leg extended
- Raise legs off the ground and reach your upper body and both arms to touch your toes
- Lower legs and arms back to the ground

V-up

Reps: 50R

- Begin holding a band with arms extended in front of you
- Pull your hands and arms apart to either side of you, squeezing your shoulder blades together 
- Release slowly back to starting position

Resistance band pull aparts

Finisher

W1/D3 Friday - Full Body

Jennifer

W1/D1 Monday - Lower Body

W1/D3 Friday - Full Body

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